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151020 Tuesday

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Day 2
WOD 151020

warm-up – Coach’s Choice

A. 3 x AMRAP 3:00 @ 80-85% effort, rest 1min between sets – barbells not to exceed 135/95
2-4-6-8… and so on
t2b/k2e/hkr
front squats
pull-ups – OR – muscle-ups (rings or bar)
-rest to 15:00 on timer, then B-
B. Choose the appropriate workload for you and your essence…
Option 1 – 5 sets @ 90% effort – 500m row + 15 burpees
Option 2 – 5 sets @ 90% effort – 400m row + 12 burpees
Option 3 – 5 sets @ 90% effort – 300m row + 10 burpees
C. post WOD body maintenance

 

 

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